Learn how to count calories correctly so that you burn fat at the same time while maintaining muscle mass. A diet for weight loss should be understood as a set of rules regarding the quality and quantity of food, as well as the system of its use. It is to these questions that this article is devoted. After reading it, you will know exactly how you need to organize your meals in order to effectively fight fat.
The principles of organizing nutrition for weight loss
The most common mistake most people make when trying to lose fat is to severely limit the energy value of the diet. This step will not give positive results, as it leads to a decrease in the rate of metabolic processes. Thus, if you drastically reduce the calorie content of your diet, then the work of all body systems will slow down, and you will spend less energy.
Simply put, you will not lose those extra pounds or you may even start gaining weight again. To organize the right diet for weight loss, you need to set aside time for three main meals - breakfast, lunch and dinner. You also need to have light snacks in between.
In order to effectively lose weight, you need to make a meal schedule, as the timing of your meal is of fundamental importance. In this case, you should take into account the biological rhythms of your body, which will allow you to assimilate all the nutrients that will be used for energy, and not accumulate in the form of fats, as efficiently as possible.
Weight loss diet based on biological rhythms
To achieve high-quality assimilation of food, you need to have breakfast between seven and nine in the morning. It is also important to eat in the morning at least 60 minutes after waking up. You should eat foods containing slow carbohydrates for breakfast, such as porridge or toast. Among the various drinks, priority should be given to green tea, yogurt, kefir or freshly squeezed juice.
The first snack (second breakfast) should be planned for the period between 10-11 o'clock in the afternoon. At this time, the first course will be your best choice. However, if this is not possible, then a vegetable (fruit) salad or yogurt is quite suitable.
The second full meal (lunch) should take place between 12-14 noon. Scientists have proven that at this time all processes in the body are accelerated, and food is guaranteed to be assimilated with high quality. For lunch, you can eat food containing unsaturated fats, protein compounds and slow carbohydrates. At the same time, if you do not have physical activity planned in the afternoon, say, a workout, then you should limit the amount of carbohydrates consumed.
All people who intend to lose fat need to introduce fiber into their diet. This is a prerequisite for both sexes. Plant fibers help accelerate metabolic processes, thanks to them, the peristalsis of the intestinal tract increases and at the same time they dine with extremely low energy value. The main sources of plant fibers are vegetables (mainly fibrous, fruits, and also bran).
The next snack (afternoon snack) should take place between 15-16 hours. This meal is not required and is primarily necessary for people involved in fitness or those whose work is associated with high physical activity. At the same time, you should remember that in order to lose weight, you should start playing sports, which will allow you to achieve your goals in a short time. At this time, you should eat a dessert that has a low calorie value - yogurt, fruits, marmalade, dried fruits, etc. But dinner is the third obligatory meal and cannot be skipped. Have dinner between 6 and 7 p.m. It should be remembered that at least 180 minutes should pass after the last meal before going to bed. This is necessary so that the body has time to process food efficiently.
Those wishing to lose weight should have a low-calorie dinner and give up carbohydrates at this time. Protein should be the basis of your meal so that your fat mass does not increase.
What foods should you eat for weight loss?
As we have already said, the diet for weight loss involves not only adherence to the time of eating, but also its qualitative and quantitative indicators. It is very important to draw up the most balanced menu, focusing on your age and the task at hand.
For weight loss, the ratio of the main nutrients should be approximately as follows - 50/30/20 (carbohydrates / protein compounds / fats). You must remember that if you allow a deficiency of any of these nutrients, then not only will you not get rid of fat, but you can also harm the body. All nutrients are important for the body, even fats, and you cannot refuse them.
A diet for weight loss involves the correct distribution of nutrients throughout the day. In the morning, the emphasis should be on carbohydrates, while at lunchtime, attention should be paid to fats. In the evening, preference should be given to protein compounds. Sources of carbohydrates can be different, such as pasta and bun. If pasta is able to supply the body with energy for a long time, then a bun can only do so for a short period. It should also be remembered that by consuming confectionery or other foods with simple carbohydrates, you trigger a spike in insulin.
Pasta contains complex carbohydrates that are guaranteed not to be converted to fat. These are the foods you should be consuming. At the same time, it is necessary to limit the consumption of simple carbohydrates to a minimum.
We have already said that the body needs all the nutrients. Oftentimes, people assume that by consuming fats, they guarantee weight gain on the web. However, this is absolutely not the case and you need to eat fats, but you should do it right. Your diet should contain about 20 percent of the total calories in your diet. However, the diet for weight loss involves another division in this nutrient. Eat about 80 percent vegetable fats, and only 20 percent should be animal fats.
When it comes to protein compounds, you need to diversify the sources of this nutrient as much as possible. Eat not only animal proteins, but also plant proteins. As a result, you will be able to provide your body with all the amines. But products containing all kinds of flavors, flavor enhancers and other additives should be approached with caution. Also, do not consume large amounts of soy, as it does not contribute to weight loss.
Differences in diet for weight loss for men and women
The female and male bodies have certain differences, and therefore the diet for weight loss will also have its own characteristics. Men between the ages of 30 and 40 should consume about 120 grams of fat throughout the day, and for women of the same age, this figure is 100 grams. Also, men, subject to a similar body mass index and height, need to consume 20 percent more protein compounds and carbohydrates in comparison with a woman.
These differences in diet for weight loss are due to the peculiarities of physiology. In the male body, the percentage of fat is in the 12-20 percent range. In turn, for women, this figure is 20-30 percent. Metabolism in the female body is much slower in comparison with men and this also applies to fat metabolism.
When scheduling food intake, it is necessary to take into account that a man, other things being equal, spend more energy than a woman. Also, girls are more susceptible to stress, which leads to an accelerated secretion of cortisol. This hormone not only destroys muscle tissue, but also increases appetite. This is one of the reasons why it is much more difficult for women to fight overweight. Follow the guidelines above and stick to your weight loss diet. This will help you achieve your goal in a short time and get rid of fats.
In more detail about effective weight loss on proper nutrition without diets, you will find out here:
